The second a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

Preparatory Movements to Strengthen the Core; enjoy these simple strengthening movements 2-3 times a week to build strong abs, arms, and low back muscles, reduce low back pain, increase your metabolism, and prepare your body for more interesting and demanding yoga postures.

Note: please see your health care practitioner before beginning a new exercise program. If you experience pain during or after performing any exercise, please discontinue and visit your health care provider.

Preparatory/Strengthening Movements

Exercise 1: Shoulder Stand Prep

Lie on your back with hand tucked under your hips, engage your abdominal muscles to bring your belly into your spine. Focus on using the strength of your abdomen as you inhale and stretch your right leg out and up as high as you can lift it keeping both knees straight. Exhale and slowly stretch the right leg out and down. Repeat on the left. If your lower back lifts off the ground, refocus on drawing your belly into your spine. If it continues to lift, work with a bent leg until your core is strong enough to lift a straight leg.

• Beginner: single leg lifts 20-30 repetitions with hands under hips.
• Intermediate: double leg lift 20 repetitions with hands under hips or at sides.
• Advanced: double leg lift stopping for 20 seconds at 30, 60, and 90 degrees

Exercise 2: The Boat

Begin by sitting on the floor with hands by your sides. Bring your heels to your buttocks, and slowly lean back onto the back of your buttocks. Inhale and engage abdominal muscles to support your back and keep your spine long. On the exhalation, lift your feet off the ground to balance on your buttocks. Hold, breathing deeply, for 5 breaths.

• Beginner: Hold with hands on the ground for support for 1 repetition.
• Intermediate: Hold with hands reaching to toes for 2 repetitions.
• Advanced: Hold with legs extended straight, arms reaching forward for 3 repetitions.

Exercise 3: The Dolphin

To prepare for this exercise rest on your knees and elbows, and catch your elbows in your hands, then clasp your hands together. Keep your abdominal muscles engaged by drawing your belly into your spine, keep your shoulders away from your ears, and your eyes looking slightly ahead of the posture.

From your knees, lift up onto your toes, bringing your hips up into the air, this is your start position. As you inhale, slowly stretch your body down towards the ground until you are parallel to the ground. Exhale and slowly push back to the start position.

Repeat.

• Beginner: Repeat 2 sets of 10 repetitions.
• Intermediate: Repeat 2-3 sets of 20 repetitions.
• Advanced: Repeat 2-3 sets of 20 repetitions alternately lifting one foot off the ground at a time.